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CrossFit The Ville: Wednesday’s WOD

December 2, 2015

Test Week Continues.

1-1-1-1 Back Squat

1-1-1-1/leg Weighted Pistol


3 Rounds for time of:

5-Bear Complex (clean-thruster-back squat-push press-back to ground)

7-Burpee Over Bar

9-CTB Pullups

rest 2:00 then,

1 set, max reps of: Back Squat (205/135)

Record time on wod and # of back squats.

CrossFit The Ville: Tuesday’s WOD

December 1, 2015

Today we’re starting our “Test Week”.  For the next 7 days (not including scheduled rest days) we’ll max out on each barbell movement and do WODs that tend to come up more frequently than most.  Record your results so that you can continue making goals which leads to continual progress!


1-1-1-1 Push Press


1-1-1-1 Jerk (Push or Split)



30 Clean & Jerks for time. (135/95)


rest then,

750M Row for time.

CrossFit The Ville: Monday’s WOD

November 30, 2015

2-2-2-2-2 Front Squats &

4-4-4-4-4 Glute Ham Raise


5 Rounds for time of:

10-Dumbbell Hang Power Cleans (40/30#)


30-Double Unders

CrossFit The Ville: Sunday’s WOD

November 29, 2015

Rest Day.

CrossFit The Ville: Saturday’s WOD

November 28, 2015

Skill practice: Forward rolls & handstands/handstand walks


20:00 AMRAP of:

20-DB Walking Lunges (30’s/20’s)

15-KB Snatches (53/35)

10-GHD Situps



CrossFit The Ville: Friday’s WOD

November 27, 2015

*We will reopen on Friday at 8:00am for class, instead of the usual 6:00am class. All other classes on as scheduled.*


12-12-12 Deficit (standing on 45# plate) Deadlifts @ 60% 1RM


12-9-6 reps each of:

Ring Muscle Ups

KB SDHP’s (70/53)

KB Goblet Squats (70/53)

1000M Row Cash Out.  For time.


*Please welcome our newest massage therapist Chris Bright! Check out his bio on our massage page.

CrossFit The Ville: Happy Thanksgiving!

November 26, 2015

*Free Thanksgiving Day workout today at 9:00am at CrossFit Louisville East! Come out and burn some serious calories before stuffing yourself at your Thanksgiving Day meal.

*The Ville will be closed today. We will reopen on Friday at 8:00am for class, instead of the usual 6:00am class. All other classes on as scheduled.


1 lap run buy in

11-Power Snatches (135/95)
26-Wall Balls (20/14)
15-CTB Pullups

11-Power Cleans (135/95)
26-Ring Dips

11-Power Snatch (135/95)
26-KBS’s (70/53)

11-Power Cleans (135/95)
26-Box Jumps (24/20″)

Burped Broad Jump down, Bear Crawl Back Cash out.

For time.

**We will have scaled versions for Beginner and Intermediates available and/or share the work with a partner!


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